Podcast
Questions and Answers
What is the primary objective of the training routine for strength level 1?
What is the primary objective of the training routine for strength level 1?
- To achieve proficiency in muscle-ups.
- To develop overall muscle mass.
- To condition strength to a point where 5 pull-ups are doable. (correct)
- To complete 10 pull-ups.
What is the maximum number of sets recommended for thin banded pull-ups in strength level 1?
What is the maximum number of sets recommended for thin banded pull-ups in strength level 1?
- 3 sets
- 2 sets
- 5 sets (correct)
- 10 sets
If an athlete at strength level 1 can only complete 3 sets of thin banded pull-ups, what should they do next?
If an athlete at strength level 1 can only complete 3 sets of thin banded pull-ups, what should they do next?
- Move on to 5 sets of thick banded pull-ups. (correct)
- Continue until they achieve a total of 5 sets.
- Attempt to complete 2 more sets of thin banded pull-ups.
- Stop the training for the day.
What specific condition must an athlete meet to qualify for strength level 1?
What specific condition must an athlete meet to qualify for strength level 1?
How should the training exercises be structured according to priority?
How should the training exercises be structured according to priority?
What should an athlete aim for in their training routine?
What should an athlete aim for in their training routine?
What type of pull-ups should athletes at strength level 1 start with?
What type of pull-ups should athletes at strength level 1 start with?
What happens when an athlete successfully completes 5 sets of all required exercises?
What happens when an athlete successfully completes 5 sets of all required exercises?
Flashcards
Muscle Up Training Program
Muscle Up Training Program
A program designed to help beginners achieve their first muscle-up.
Strength Level 1
Strength Level 1
Beginner level for trainees who haven't trained in at least six months, or never before.
Pull-up Requirement (Level 1)
Pull-up Requirement (Level 1)
Trainees cannot perform a single pull-up.
Training Sets (Level 1)
Training Sets (Level 1)
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Sets A and B (Level 1)
Sets A and B (Level 1)
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Set C (Level 1)
Set C (Level 1)
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Training Objective (Level 1)
Training Objective (Level 1)
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Thin and Thick Banded Pull-ups
Thin and Thick Banded Pull-ups
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Study Notes
Calisthenics Pull-Up Training Program
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Program Goal: Unlock first muscle-up
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Program Design: Tailored for various strength levels
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Progression: Gradually increases difficulty to achieve muscle-ups
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Strength Level 1: Beginner or those with a break of at least six months
- Objective: Reach 5 pull-ups
- Requirement: Unable to perform a single pull-up
- Training Schedule:
- Set A: Thin banded regular pull-ups (1-5 sets of 1-5 reps) - Rest 3-5 minutes
- Set B: Thick banded regular pull-ups (1-5 sets of 1-10 reps) - Rest 2-3 minutes
- Set C: Inverted pull-ups (1-5 sets of 1-20 reps) - Rest 1-2 minutes
- Training Instructions: Complete sets in order (A, then B, then C)
- Aim for 5 sets of each type of thin banded & thick banded pull ups at the appropriate difficulty level (sets A & B) before moving to set C.
- If completing fewer than 3 sets in the time allotted, move to the next set instead.
- Objective: Complete all sets in assigned rest time limit
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Strength Level Progression: Programs will increase difficulty as strength improves.
- Strength Level 1 Training Breakdown: Thin and thick banded pull-ups are done consecutively before moving to inverted pull-ups. The final exercises are meant to improve back strength
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Program Philosophy: Calisthenics is made easier and more affordable for beginners by breaking down training programs into stages with progressively harder variations. Users can find further support in "Calversity".
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Description
This program is designed to help participants unlock their first muscle-up by providing a structured training schedule tailored to various strength levels. It focuses on gradual progression in difficulty, starting from beginners who may not be able to complete a single pull-up. Follow the outlined sets to build strength and achieve your fitness goals.
